A warm welcome to you.
I'm delighted to join you in this meditation on growing your own inner happiness.
So often we are presented with the idea that happiness is a destination,
A moment in time we will arrive at if X,
Y and Z happens.
Or we are taught that some people are simply more predisposed to happiness than others.
But scientific research is now suggesting that regardless of our life circumstances,
We are all capable of cultivating more happiness in our daily lives.
Just as through exercise we can build muscles in our bodies,
With the right attention,
Intention and focus,
We can build pathways for greater happiness in our brains.
The stronger these pathways get,
The greater our sense of well-being and inner happiness.
Let me explain.
To keep our ancestors alive,
The human brain developed a negativity bias.
Whilst historically this was helpful to avoid being eaten by a lion or a bear,
Today it is less useful for our overall sense of happiness and well-being.
Today this negativity bias often results in us focusing on unnecessary worries and fears,
And having a less optimistic outlook on life.
As we move through our days,
Negative experiences tend to stick,
Whilst positive experiences slide right off without having the opportunity to be absorbed into our minds,
Bodies and hearts.
Can you think back to a time when you let a small inconvenience taint your whole day?
Bad traffic on the way to work?
A delayed train?
A lukewarm coffee?
Or a small argument with a loved one that you let linger for longer than it needed to?
Or perhaps you can think of a time when you received an act of kindness and just kept on moving,
Not appreciating the experience or really letting it sink in.
When we add busyness and day-to-day stress to this negativity bias,
We can find ourselves moving through our days seeing life as a whole lot of little challenges to be overcome,
Mishaps to be avoided,
Rather than seeing life as a series of opportunities for happiness,
Connection,
Gratitude and satisfaction.
So today let's balance the scales by learning how to cultivate happiness within our minds,
Bodies and hearts.
We can do this by following three easy steps.
Firstly,
We need to work out what actually makes us happy.
Whilst this may be different for all of us,
The research suggests that experiences of human connection,
Gratitude,
Kindness,
Compassion and exercise all contribute to our sense of well-being and happiness.
Secondly,
We need to seek out opportunities for these moments and then when they come along we need to really be present for the experience.
Thirdly,
We need to absorb the experience by really letting it sink into our minds,
Bodies and hearts.
We can do this by slowing down,
Taking a few deep intentional breaths and really letting the happiness land within us.
By following this simple process we are building the happiness muscle inside our brain.
By using this muscle it gets stronger and is then better equipped to seek out other moments of happiness.
And so a positive cycle is created within our brains,
Bodies and our hearts.
Let's call it the happiness cycle.
Happiness encourages more happiness.
Amazingly,
We can build this muscle by focusing our attention on past or present experiences of happiness.
Are you ready to give it a try?
So let us begin by finding a comfortable position.
This could be seated or lying down.
Can you offer yourself a gentle smile of appreciation for being here right now,
For your desire to grow this sense of happiness within you?
Closing down your eyes if you like.
Letting the landscape of your awareness turn inwards to your breath,
Body and heart.
As you settle in,
Noticing the places where your body comes in contact with the surface that supports you.
Relaxing into this support a little more now.
Really letting the ground receive your weight.
Taking a nice deep breath into this feeling of being supported,
Of the earth holding you.
Relaxing into this feeling of contentment and ease.
As you exhale,
Sinking deeper and letting go as best you can of anything that doesn't serve you in this moment.
Remembering there is nowhere else you need to be.
It's okay to take this time for yourself.
Moving your attention now towards your breath,
This constant and gentle life force.
Noticing the air as it enters your nose.
Noticing the air as it leaves your mouth.
Noticing the rise and fall of your chest.
Noticing the soft expanse of your belly as the air flows in and out.
Noticing the way your body moves when you breathe.
Spending a few more moments here in the gentle movement of your breath.
What a gift it is to cultivate such mindful awareness.
Spending some time now thinking about a time recently when you felt really happy.
Who was there?
What were you doing?
Picturing the details big and small in your mind's eye for a few more moments.
Why did this experience make you happy?
What did this happiness feel like in your body and in your heart?
As you breathe,
Can you imagine the essence of this memory,
Of this felt sense of happiness move down your throat and into your chest.
Moving from your chest into your heart.
Can you feel this sense of happiness moving into your pelvis and hips?
Flowing down your legs to your feet and toes.
Can you feel this sense of happiness move across your shoulders,
Down your arms,
To your hands and fingers?
As you breathe,
Can you allow this memory to soak into your entire being?
Breathing in happiness.
Breathing out happiness.
Well done,
You just strengthened your pathways for happiness in your brain.
Your happiness muscle is getting stronger.
Shall we try it again?
Can you think back to another time in your life when you experienced real happiness or joy?
This memory may be recent or very old.
The choice is yours.
Spending a few moments picturing this situation in your mind.
Who was there?
What were you doing?
Why did this experience make you feel happy?
How did this happiness feel in your body and in your heart?
Again,
Allowing this felt sense of happiness to move through your body with the aid of your breath.
Breathing in this memory.
Breathing out this memory.
How do you feel?
Can you offer yourself a smile of gratitude for this opportunity to cultivate this deep sense of happiness within you?
Moving our attention now to how you could strengthen this happiness muscle in your daily life.
And so I ask you warm heartedly,
What makes you happy?
They don't always have to be big things.
Can you think of some small things that make you happy?
I wonder,
How could you seek out more opportunities for these situations in your daily life?
Breathing into these ideas for a moment or two.
Now,
Can you imagine yourself in one of these situations?
Can you picture yourself there,
Really being present to all the experience has to offer?
Noticing how this experience may feel in your body and in your heart.
Perhaps you feel energized,
Alive,
Vibrant.
Perhaps you feel open,
Expansive,
Full of love,
Connection and gratitude.
Now,
Can you picture yourself slowing down and really taking a moment to let the happiness of this moment land?
Perhaps you can see yourself taking a few deep intentional breaths.
Perhaps you see yourself smiling as you reflect on why this experience made you happy.
Spending a few moments now tapping into your own wisdom about how you can grow this inner happiness in your days and months ahead.
During this meditation,
We have learned how to seek out moments of happiness and really allow them to sink into our minds,
Bodies and hearts.
We have learned to grow our own sense of inner happiness.
May you take this knowledge out into your days and cultivate more happiness within you and within this life of yours.
Taking a few deep breaths now,
Perhaps offering yourself a smile of appreciation for this experience of cultivating happiness.
Gently bringing some movement back into your body.
When you are ready,
You may open your eyes.
May you move through your days with a greater sense of what makes you happy and a desire to seek out these moments and let them really sink into your mind,
Body and heart.
May you take this knowledge out into your days and cultivate more happiness within you and within this life of yours.
